Running Plans for 10 Miles

by
NICOLE WALDO Sept. 11, 2017

Nicole Waldo

Nicole Waldo has been working in the fitness industry since 2003. She is certified as a personal trainer through the International Sports Science Association. Waldo graduated from the University of Montana, earning a Bachelor of Science in health and human performance with a concentration on health promotion.

Man running on road
Photo Credit: Maridav/iStock/Getty Images

Running is a sport that allows you to push your body to extremes. Some people run for pure joy and to stay in shape, while others run to train for an event. Training to run 10 miles requires time and determination. Incorporate cross training, interval training, strength training and stretching into your exercise routine and you will be able to run 10 miles faster and with less fatigue.

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Cross Training

Cross training is a good training approach for individuals who want to run 10 miles, and it helps you become more physically fit. To cross train means using different modes of exercise so you do not put stress on the same bones and muscles over and over again, which reduces the likelihood of injuring yourself. Instead of running every day, cross train two times per week. Activities can include stair climbing, swimming or biking.

Interval Training

Interval training should be done two to three times per week. Interval training helps you increase your speed and overall fitness. Sprint for 30 seconds followed by jogging for one minute. Repeat this routine for 20 minutes. As you get more physically fit, increase the sprinting to one minute with one to two minutes of easy jogging in between intervals.

Increase Mileage

Increase the amount of miles you run every week to enhance your endurance. Adding miles slowly will increase your ability to complete your 10 mile run. As a general rule of thumb, don't increase your total mileage by more than 10 percent each week. For instance, if you are currently running 20 miles per week, your total mileage should not be more than 22 miles next week.

Strength Train

Strength training is important to make your body stronger in order to finish the run with less fatigue. Perform light-resistance total body training two to three days per week. Do two to three sets of 12 to 15 repetitions per exercise.

Flexibility

Stretching allows your body to increase its range of motion and decreases your risks for injuries. It also speeds up the removal of waste products after a workout. Perform total body stretching for 10 minutes following each workout. Stretch to the point of mild to moderate discomfort, holding each stretch for 30 to 60 seconds.